MobTown CrossFit – CrossFit
Monster Warm Up (No Measure)
w/ a Barbell:
5 Good Morning
5 Back Squat
5/5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Stiff Legged Deadlifts
5 High Hang Squat Cleans
then Warm up games with Coach
Metcon (Time)
2 rounds of:
100 cal row (swap every 25 cals)
50 Hand release push ups
Rest as needed, then
Rx+ = 50 HSPU
Athletes must tag hands prior to swapping on the rower or the push-ups. Elbows must lock out at the top and hands must flash at the bottom. Each athlete must complete 1 rep min of push-ups each round.
Metcon (Weight)
10 mins to find a 1 RM for the complex:
1 DL + 1 Hang Clean + 1 Hang Clean & Jerk
complex must be completed unbroken. Touch and go only!! Any Clean or Clean & Jerk is allowed. Athlete must finish the jerk locked out with feet inline for a good rep.